Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start lifting at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Time Cap)
21-15-9
Toes to Bar
Burpee Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
Stimulus/Focus: Try to do each round of toes to bar in three or fewer sets. Find a steady pace on the burpee box jump overs.
Cool Down: 3 Rounds
15 GHD Extensions
5 Bike Calories
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
6 x 6 x 6 x 6 x 6 x 6
Stimulus/Focus: Start lifting at 60% and get AHAP. Lift on a 2 minute clock.
WOD: 3 RFT (20 Minute Cap)
30 Dumbbell Push-Ups (35/20)(20/15)
30 Dumbbell Box Step-Ups (35/20)(20/15)(24/20)
Stimulus/Focus: This is a manageable weight. Focus on good form on push ups and try to do big sets on your step ups. A full grip must be maintained on the dumbbell during the step ups.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run
Warm-Up: Coach’s Choice
Strength/Skill: Clean
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP for a single.
WOD: Badger
3 rounds for time of:
30 squat cleans
30 pull-ups
Run 800 meters
95lb/65lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
click here
Stimulus/Focus: Have fun with this Hero WOD!
Cool Down: Spend time with friends and family this Memorial Day!
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-Up: Coach’s Choice
Strength/Skill: Snatch
1 x 1
Stimulus/Focus: Spend 20 minutes to find a new 1 rep max!
WOD: For Time (30 Minute Cap)
40 Pull-Ups
40 Burpees
20 Power Snatches
Rest 3 Minutes
30 Pull-Ups
30 Burpees
15 Power Snatches
Rest 2 Minutes
20 Pull-Ups
20 Burpees
10 Power Snatches
RX: (115/75)(75/55)
Stimulus/Focus: This is going to be a long grind. Find a pace and just keep moving through each round. You will have one total time, which will include your required breaks.
Cool Down: Athlete’s Choice! Happy Friday!
Warm-Up: Coach’s Choice
Strength/Skill: Death By Deadlifts
Perform 1 deadlift the first minute, 2 deadlifts the second minute, etc. Continue until you can’t complete the required reps during the minute.
RX: (95/65)(65/45)
RX+: (185/135)(135/95)
WOD: 10 Minute AMRAP
10 Sumo Deadlift High Pulls
10 Dumbbell Box Step Overs
♀ 65-lb barbell, 20-lb dumbbells, and a 20-inch box
♂ 95-lb barbell, 35-lb dumbbells, and a 24-inch box
Masters: (65/45) and (20/14)
Stimulus/Focus: Try to complete each movement unbroken. The prescribed weights are light and the time domain is short, so you should be able to maintain a quick pace. Aim for 6-8 rounds.
Cool Down: Tabata Mountain Climbers
Warm-Up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: For Time (30 Minute Cap)
1,000-Meter Row
400-Meter Dumbbell Farmers Carry
200-Foot Handstand Walk
100-Meter Dumbbell Front-Rack Lunge
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Masters: (35/20)
Stimulus/Focus: Choose scales, progressions, and weights that are challenging for you. Let yourself have time to struggle through hard things. That is why there is a 30 minute cap.
Cool Down:
ROMWOD
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
6 x 6
Stimulus/Focus: All lifts will will be at 75%. Lift on a 3-minute clock.
WOD: 4 Rounds For Time (15 Minute Time Cap)
400 Meter Run
50 Air Squats
Stimulus/Focus: Run hard and focus on good form on your air squats.
Cool Down: 50 Ab Mat Sit Ups
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Set of 5 reps at 75% and increase weight as the reps decrease. Work to a heavy single to finish the week! Lifts will be on a 2-minute clock.
WOD: 5 RFT (15 Minute Cap)
35 Double Unders
10 Burpees
200 Meter Run
Stimulus/Focus: This is going to be a cardiovascular push. Treat it like a sprint!
Cool Down: 3 Rounds
10 Plank Knees to Elbow
10 V-Ups
